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BoostcampPNG

FL Program

by Vic

Program Description

Front Lever, OAPU, and other strength training

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Bodyweight Fitness, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 27, 2025 02:05
  • Last Edited
    Aug 27, 2025 02:32
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
75%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
75%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
75%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
75%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
75%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
75%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
75%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
75%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
75%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
75%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
75%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
75%
7
Hollow Hold
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Band-Assisted One-Arm Pull-Up (Negative)
2
2 reps
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
8-12 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Band-Assisted One-Arm Pull-Up (Negative)
2
2 reps
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
8-12 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Band-Assisted One-Arm Pull-Up (Negative)
2
2 reps
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
8-12 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Band-Assisted One-Arm Pull-Up (Negative)
2
2 reps
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
8-12 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Band-Assisted One-Arm Pull-Up (Negative)
2
2 reps
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
8-12 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Band-Assisted One-Arm Pull-Up (Negative)
2
2 reps
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
8-12 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Band-Assisted One-Arm Pull-Up (Negative)
2
2 reps
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
8-12 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Band-Assisted One-Arm Pull-Up (Negative)
2
2 reps
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
8-12 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Band-Assisted One-Arm Pull-Up (Negative)
2
2 reps
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
8-12 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Band-Assisted One-Arm Pull-Up (Negative)
2
2 reps
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
8-12 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Band-Assisted One-Arm Pull-Up (Negative)
2
2 reps
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
8-12 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Band-Assisted One-Arm Pull-Up (Negative)
2
2 reps
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
8-12 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Skin The Cat
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Hollow Hold
3
30 reps
RPE 7
8
Pike Push Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Hollow Hold
3
30 reps
RPE 7
8
Pike Push Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Hollow Hold
3
30 reps
RPE 7
8
Pike Push Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Hollow Hold
3
30 reps
RPE 7
8
Pike Push Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Hollow Hold
3
30 reps
RPE 7
8
Pike Push Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Hollow Hold
3
30 reps
RPE 7
8
Pike Push Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Hollow Hold
3
30 reps
RPE 7
8
Pike Push Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Hollow Hold
3
30 reps
RPE 7
8
Pike Push Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Hollow Hold
3
30 reps
RPE 7
8
Pike Push Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Hollow Hold
3
30 reps
RPE 7
8
Pike Push Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Hollow Hold
3
30 reps
RPE 7
8
Pike Push Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Hollow Hold
3
30 reps
RPE 7
8
Pike Push Up
3
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Tuck Front Lever
2 Sets
3-10 Reps
@8
2
Band-Assisted Front Lever
2 Sets
10-15 Reps
@8
3
Zercher Squat (Barbell)
3 Sets
15 Reps
@8
4
Front Lever Pull
2 Sets
1-5 Reps
@8
5
Front Lever Row
2 Sets
1-5 Reps
@8
6
Bench Press (Barbell)
3 Sets
8 Reps
75%
7
Hollow Hold
3 Sets
30 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Band-Assisted One-Arm Pull-Up (Negative)
2 Sets
2 Reps
@9
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
4
Pull-Up (Weighted)
5 Sets
5 Reps
@8
5
Front Lever Pull
2 Sets
1-5 Reps
@8
6
Front Lever Row
2 Sets
8-12 Reps
@8
7
Reverse Nordic Curl
3 Sets
10 Reps
@8
8
Skin The Cat
3 Sets
6 Reps
@8
Day 3
1
Tuck Front Lever
1 Set
3-10 Reps
@8
2
Band-Assisted Front Lever
1 Set
10-15 Reps
@8
3
Bench Press (Barbell)
3 Sets
5 Reps
@8
4
Front Lever Pull
2 Sets
1-5 Reps
@8
5
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@8
6
Front Lever Row
2 Sets
1-5 Reps
@8
7
Hollow Hold
3 Sets
30 Reps
@7
8
Pike Push Up
3 Sets
10 Reps
@7